The decline squat is performed with the heels raised, shifting more load to the quadriceps while also improving knee mobility. This variation helps strengthen the legs, support patellar tracking, and reduce stiffness through the lower body. It is often prescribed in rehabilitation for knee pain and in training to build balanced leg strength.
- Stand on an incline board, facing downwards.
- Make your feet shoulder width apart, and your toes pointing straight ahead.
- Bend your knees and move your hips behind you, going down to the depth you feel comfortable with.
- Try to keep your knees over your middle toe. Try to keep your back straight.
- Slowly return to standing straight up.
- Repeat as many times as your Physiotherapist has prescribed.